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Category Archives for "Coppell Trainer Tip"

Dec 12

Coppell Personal Trainer – A Tribute to personal Trainer Julie

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Coppell Trainer - A Tribute Video For Get You In Shape Trainer Julie McCan.

Julie McCan is sadly moving to McKinney so will be leaving the Get You In Shape Team. She leaves after having started as a client in September of 20018 and being a personal trainer since October of 2008.

Get You In Shape just celebrated out 10th year since starting the Coppell group personal training program in 2008. Julie has been with us through the journey all but 10 or 11 months here in Coppell.

I remember when Julie came to the Strategy Session with me and sharing what she was looking to achieve in her health and fitness.  She was looking for something different after recently retiring from the corporate world.

She had been on a roller coaster her entire career gaining and losing the same 25 pounds.

She wanted to put her health a priority, be consistent in an exercise routine and was looking for some variety in her workouts so that she would enjoy working out. She soon (in just a few weeks of our program) learned that Get You In Shape was the perfect fit for her.

In my situation, I started the Coppell Get You In Shape group personal training program in October of 2007. By the time Julie joined our fitness program program as a client we had grown from just one class of 5 participants to multiple session times per day and over 80 training clients in a little over 8 months.

With the growth, I was praying for a great personal to join my wife and I as a trainer so we can better serve our clients and community.

I put an email out letting everyone know I was looking for a trainer and thank God that Julie answered the call. She was only a client a few weeks when I sent that email. It was meant to be that our lives crossed paths because she answered the call. She mentioned to me that she was looking for something she could do in retirement that would be rewarding to her along with keeping her motivated and accountable to her own wellness goals. 

She did not have any experience in personal training but had all the qualities needed to lead and help make a difference in the lives of others.

She shadowed me first three months as she was working to be a Certified Personal Trainer.

I think this is a great point to make here.  

You don't get good at something over night.

I like to use Darren Hardy's quote all the time and I think it relates to this.
“Small, Smart Choices + Consistency + Time = RADICAL DIFFERENCE”

She had no experience as a personal trainer so shadowed me for 3 months while she studied to get her Certification.

Instead of learning on her own how to lead a group, how to conduct a personal training session, how to interact with clients, etc, she decided she would learn from someone with years of experience willing to help her become the best trainer she could be.

It's a lot like when a client comes to us wanting to lose 30 pounds and are not willing to follow the proven step-by-step system that has been produced over 500 Video Testimonies (that's just folks that shared a video of their results). They try to do it on their own making the process much harder and not getting the results they desire. 

Why reinvent the wheel and try doing it on your own when you can just "Follow The Darn Instructions" from a proven program?

I know very well from my personal journey that it takes time to learn and grow, I got my Master's Degree in 1999 and spent the next 8 years of learning, practicing and training. Getting better and improving in all areas that would help me serve and help people become the best version of themselves. 

After years of work, it wasn't until 2007 that things exploded in my fitness business and things grew because I had made those small consistent choices day in and day out over a period of time. 

After three months of shadowing, Julie was equipped to lead and be an awesome personal trainer.

For 9 years, Julie has been a huge part of why Get You In Shape is what it is today. She used her leadership experience from her previous corporate job to help me as a business owner. She was able to take the lead roll as our Lead Personal Trainer and help develop some of our team. 

I am forever grateful that she answered the call.

With Julie leaving comes some CHANGE.

Life is a series of "seasons" so with that comes Change. Some are easier that others. Luckily, we have known about this change for close to a year so it's been a gradual realization that Julie will be moving. 

Either ways, it's CHANGE.

Change for me as the business owner.

Change for Julie as she moves to her dream home and closer to your grandbaby. 

Change for the Get You In Shape Team.

Change for our clients, many of whom have changed their lifestyle with Julie's help.

Change is inevitable with life.

I have come to understand that I have to be grateful for the time Julie was with us.

I have to share how Thankful I am for your friendship and for the time she was able to give to be a part of our team.

I also have to realize that CHANGE is happening now. 

Thankfully, we have been blessed with some amazing trainers in which will take over the sessions so we don't miss a beat as a business helping others look, feel and perform better on a daily basis. 

I have to realize that after the gratefulness, I need to embrace that change has to take place.

How does this relate to you?

Have you ever looked in the mirror and new something has to change?

Have you ever been asked by your kids "come on..let's play tag!" and you are not in shape to even run around and play a game of tag?

Have you put some clothes on and they were too tight for you to wear?

Have you have received bad news from the doctor about your health? 

These are all signs that a lifestyle CHANGE needs to occur. 

I believe we all have a desire to be more, do more and become more.

I believe we all have the desire to be the best versions of ourselves.

I believe we all have the desire to be a better spouse and parent. 

How can we do that?

We all know that it's tough to face the facts that we need to make some changes in our habits. 

With 2018 upon us...I put together a Free Goal Setting Training on how to make those changes.  CLICK HERE to download it.

Nov 17

Coppell Personal trainer Tip And why 69% of Americans are Overweight

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I had a someone ask me the other day to recommend a good book in health and nutrition.
I certainly have some great ones but she was in her early 50’s so I just wanted to research first along with reach out to some of my fitness friends who I know only help folks 50+.

Have you gone to the health, nutrition and fitness section of a Barnes and Nobles lately?
Below is a picture of what it looks like just to give you a visual what the section looks like.

As I was searching for the book I ended up wanting to find, Younger Next Year, I took a step back and was blown away by all the different options there were for diets.

High fat…low fat. High carb…don’t eat carbs.
Can I eat an egg yolk…or not?
Whole 30, 28 days, 21 days, 14 days or 7 days?
Paleo, Keto, Atkins, Zone, Mediterranean or South Beach?
Eat for your body type blood type.
IIFYM (If It Fits Your Macros) 40/30/30…50/30/20…50/25/25…45/35/20
Do I or don’t I count calories?
Do calories even matter?

Your doctor tells you to lose weight so which one do you choose?

69% of American’s are overweight or obese. We have more information at our fingertips than ever before yet the trend is getting worse, not better.

Information overload is a big part of the problem.

This is how it works.

You pick a plan and get started. Your excitement and will power are at an all time high. If you choose a lower carb approach you will see drastic weight loss on the scale for the first couple of weeks.

Then, it stops.

You know the weight didn’t come on overnight and you understand that it’s not going to come off as fast as you would like.

You start looking things up on the internet and now you’re not as confident in the diet you originally chose.

You may switch to a different plan, go to the nutrition store and buy some pills or even buy the product off the infomercial…it was only $29.95.

You’ve lost some weight, gained some weight, lost more weight but gained even more back.

The truth is you would have been better off not starting any of this because you now have less muscle, more fat and once again you feel like a failure for not being able to stick with it.

Sound familiar?

Anytime I meet with someone new I ask what they’ve tried in the past. Many times they say they’ve tried everything.

The problem now is your belief.

You believe your metabolism is slow, that you have no willpower, that you have poor genetics, that it’s your age and this is just the way it is.

None of this is true.

What’s really happened is you stopped believing in yourself.

The truth is you can reach your ideal weight, have more strength, better flexibility, an abundance of energy and be in control of your health and fitness.

Confidence is key!

We’ll believe in you until you believe in yourself.
When your believe changes, then your CHOICES change.

Once that changes, it’s just a matter of following a proven program consistently over a period of time in order for you to achieve the desired goals.

Aug 03

Coppell Trainer Tip – My $1,200 Investment

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Here is a picture with our yard in the background

While mowing the lawn the other day, I was thinking back to 8 years earlier when I paid $1,200 for the very mower I was using.  We moved into our current home in 2009. It sits on .73 of an acre and we have a huge front yard. I did get a few quotes from lawn companies and the range was around $85 each time. So one of the first things I did was buy lawn equipment. It was March the grass was already starting to grow. I ended up going to Craigslist and finding a great guy who was getting rid of a push mower, weed eater, blower, edger and trimmer because he no longer needed them.

As you can see from the pictures below, our yard is big which just means that there is a lot of grass to mow. At that time, it was just Cynthia and I and we did not have a whole lot going on, so I had time on the weekends to mow. After about 6 months of using the push mower on our St. Augustine grass , I was ready to INVEST in a riding mower. I did not know how long it would take me to mow with a push mower and each week ended up being about 2 hours just for the mowing part. If you’ve every done lawns, you know that the weed eating, edging and blowing takes a long time on top of just mowing.


Here is another picture of yard.

I decided it was time to invest in a mower because it just made sense. It was taking me so long to get everything done in the yard. I knew making an investment would speed up my time and it would also be an investment that would last for years. We ended up going to the Sears Outlet and getting a $1,200 riding mower.

Let me back up a little bit. In the previous 32 years of my life leading up to this, I don’t recall me making an investment over $1,000 besides our Condo, our new house, our wedding and the used cars I had purchased. Growing up with limited funds, I just never spend a lot of money on things mainly because I never had the money to spend. For me, the thought of spending over $1,000 for a riding mower was a HUGE deal to me.

As you have already read, though, I understood the benefits of INVESTING in the riding mower. I knew that I would be saving much more over time instead of hiring a lawn company for $85 each time they came.
I knew I would get the mowing done in about  30-45 minutes instead of 2 hours. Over the years, I have found that TIME is something you can’t get back. So I was investing in a mower so that I can get more time.
I knew it would last for years if I took care of it.

Here is a picture of my nephew on the riding mower in 2009.

This takes me back to mowing the yard a few days ago. Cynthia and I now have 4 beautiful kids. I was just thinking back on the investment that I made so many years ago is still PAYING OFF. Although I have caved in and hired a lawn company for 6 mows this years, I have continued to be able to quickly mow the lawn and get it done with the same investment from over 8 years ago.

So how does this relate to health and fitness?

Think about how you would feel if you were wearing your favorite dress or pair of pants that ACTUALLY FIT.  Think about what it would feel like if at 3pm you had mental energy to be productive to finish the day.
Think about how it would feel if you hear from your doctor, “All your numbers are perfect!!”

We all want to look, feel and perform better. If you are truly serious about becoming a healthier version of yourself, you need to realize that it’s going to take a BIG investment in order for you to reach your goals.

That investment comes in the form of TIME and MONEY.

Since getting my Master’s Degree in 1999, I’ve focused on helping people become better versions of themselves. It’s always tough to hear people say they just can’t “afford” a fitness program. Over time, I’ve come to realize that “YOU CAN’T AFFORD NOT TO”  invest in your health and fitness. Understand that I am not just talking about monetary investment but most people only think about money when it comes to investing in their health and fitness. I think  the time investment is just as important. You have to invest in learning what, when and how to eat in order to improve your health and lifestyle. You have to take time to educate yourself on the proper high quality supplements that you should take to help ensure your body is getting the proper amounts of vitamins and minerals for optimal health. You have to take time to consistently exercise in the form of resistance training and cardiovascular training.

When I started personal training, the only thing I offered was one on one training. At the time, I knew I could realistically help a small number of people because of the time availability in my schedule and the small niche of people who had enough money to invest $75-$100 a session for me to train then. So as it relates to money, I knew that many people could not invest in their health and fitness with me just because of the service I was offering at the time.

Over time, I wanted to help more people and started the Get You In Shape Group Personal Training program . This has allowed us (I say us because what started with just me has become an amazing team)  to offer our clients the holistic approach needed to truly change their life and lifestyle at a much lower price than what I was charging as one on one person trainer in Coppell. I basically decided to give all of our clients what they needed to get started. Everyone recieveed accountability coaching, a nutrition system and amazing fitness workouts. It also allowed us to create a positive environment of like-minded people which added another level of support. The group support plus the professional support and accountability was truly the best of both world. Because the prices were a fraction of the cost for one on one personal training, I was able to help more people and have more of an impact in my community.

I always say, “Why do some people succeed while so many people keep spinning their wheels over and over again only to fail?”  The answer is simple, they are not following a proven system or program. This is especially true when it comes to making some health and fitness changes in your life. It’s important to point out that making an investment is not necessarily an investment in your hard earned money but also in your time. Investing in a fitness program and personal trainer can speed up your results because you are working with a professional. As it relates to the Get You In Shape program, we have over 485 Video Testimonies on our YouTube channel alone. We’ve been able to speed up the process to help people learn the SMARTEST and SAFEST way to change their lifestyle and achieve the results they are looking for.

Making an investment in your health and fitness by paying for a personal trainer or group training program in Coppell can certainly have more benefits than just the monetary investment for the services. To start, though, most people are only looking at the money.  Start thinking about the long term time you will gain as your days are more productive and you have increased energy and abilities as a result of participating in consistent exercise program.  Take into account the value of your health, both long term and short term.

I’m certainly not saying the ONLY way to look, feel and perform better is to go out and hire a coach or find a group training program. I just thought that it made sense as I was mowing my yard a few days ago on the same $1,200 mower and how it related to investing in your health.

If you live or work in Coppell, Valley Ranch, Irving, Lewisville, Las Colinas, Carrollton, Flower Mound, Grapevine, Addison, Corinth, Highland Village, Dallas, and Famers Branch, the Coppell Group Personal Training is just minutes away from you. Get You In Shape’s programs include the Get You In Shape Group Personal Training, 24 Day Challenge, sports specific training, weight loss programs, Corporate wellness plans, nutrition plans, core fitness training, strength training, toning and more. Clients include athletes (golf, basketball, tennis, football, track, baseball, baseball, volleyball, and softball) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking for results.

Owner Brad Linder, has been featured in numerous newspapers and even as the fitness expert on the news 8 (ABC). Get You In Shape was also featured on The Doctor’s TV show as one of the top Fitness Companies in Texas. He continues to use the gifts that he has been given to help serve the needs others have when it come to being healthy, losing weight, sports, toning up, and overall fitness.



Feb 08

10 Weird Things That May Affect Your Heart Disease Risk

Coppell Trainer Tip

Research suggests that your cardiovascular health could be influenced by where you live, how many kids you have, and more.
By Amanda MacMillan for

Heart disease is the number one killer of both men and women in the United States, and more than 610,000 Americans die of it annually; that’s one in every four deaths. If you know even just a little bit about heart health, then the key risk factors aren’t all that surprising. They include high blood pressure, high cholesterol, smoking, being overweight, and a lack of exercise. But it turns out there may be more risk factors than you realize—many that aren’t so obvious. Here are 10 weird things that may affect your heart disease risk, for better or for worse.

The altitude where you live
A study published in the journal Frontiers in Psychology found that people living at high altitudes (between 457 and 2,297 meters) had a lower risk of developing metabolic syndrome—a cluster of heart-disease risk factors like high blood pressure, high cholesterol, and obesity—than those who lived at sea level.

There’s less oxygen in the air at higher altitudes, which may help the heart and lungs function more efficiently, the authors speculate. The possible connection is “interesting,” says Mary Ann Bauman, MD, a spokesperson for the American Heart Association and the Go Red for Women campaign (who was not involved in any of the studies noted here), “but requires more study to determine if there is a true association.”

How many kids you have
Women who get pregnant more than once have an increased risk of later developing atrial fibrillation, also known as a-fib, according to a new study in the journal Circulation. A-fib is a quivering or irregular heartbeat that can lead to blood clots, stroke, and other complications. In the study, women with four or more pregnancies were 30% to 50% more likely to develop a-fib compared to women who had never been pregnant.

The study authors say they don’t want to discourage women from having children, only that more research is needed to understand the connection. “We know that during pregnancy the heart gets larger, there are hormonal changes, the immune system is revved up,” says Dr. Bauman. “So maybe these same sorts of changes can also contribute to heart disease.”

Delivering a preemie
Another new study in Circulation also found a link between heart disease and childbirth: Women who’d delivered a premature baby (before 37 weeks gestation) had a 40% greater risk of later developing cardiovascular disease, compared to those who’d had full-term pregnancies. Those who’d had a very early delivery, before 32 weeks, had double the risk of those who’d gone full-term.

Premature delivery isn’t a cause of heart disease, say the authors, but it is an important predictive factor. In fact, it may be a useful tool to identify young women at high risk for heart problems later in life.

Eating breakfast
People who regularly eat a morning meal tend to have lower rates of heart disease, high cholesterol, and high blood pressure, according to a recent scientific statement from the American Heart Association.

“There is a great deal of evidence to suggest that eating breakfast is important to cardiovascular health,” says Dr. Bauman. “When you skip this important meal, your risk of diabetes, elevated cholesterol, weight gain, and obesity all increase.”

Electronic cigarettes are somewhat safer than the real thing, but they’re far from harmless. A recent editorial in JAMA notes that e-cigarettes still contain chemicals such as formaldehyde and acetone, which can affect blood pressure regulation, promote blood clots, and accelerate the formation of plaque in the arteries.

E-cigarettes aren’t well regulated, says Dr. Bauman, so it’s not easy to know what other toxins they might be hiding. Plus, they contain nicotine. “Nicotine is a stimulant,” she says, “so we know it can increase heart rate and blood pressure.”

Being fat-shamed
How good you feel about your body may affect your ability to take care of your heart. In a recent study in the journal Obesity, overweight women who had higher levels of “weight-bias internalization”—meaning they applied negative stereotypes about obesity to themselves—were more likely to have metabolic syndrome than those with low levels.

The results show that shaming people into getting healthy simply doesn’t work, say the researchers—and it may actually hurt them physically, not just emotionally. Instead of buying into the stigma, they say, challenge it by building confidence and working toward achievable goals.

Lifting weights
You know doing cardio is good for your heart (just look at the name!), but there’s a growing body of evidence that strength training has important benefits for your ticker, as well. In a study published last month in the American Journal of Physiology, just one session of interval weight training improved blood vessel functioning in participants.

“We really recommend a mix of cardio, strength, and stretching,” says Dr. Bauman—“in part, because you avoid injuries that way, and in part because doing all three helps you get your best sustained effort.”

Shoulder pain
In a recent study in the Journal of Occupational and Environmental Medicine, people with more heart disease risk factors—including high blood pressure, high cholesterol, and diabetes—were also more likely to suffer from shoulder pain or rotator cuff injuries.

Researchers aren’t sure why this association exists, but they say that treating high blood pressure and other risk factors might also help relieve shoulder discomfort. Earlier studies have also found that people who suffer from carpal tunnel syndrome, Achilles tendonitis, and tennis elbow also have an increased risk of heart disease.

Your level of education
The more years of school people had completed, the less likely they were to have a heart attack in an Australian study published last year in the International Journal for Equity in Health. Adults with no educational qualification had more than double the risk of heart attack, compared to those with a college degree.

Getting a good education can impact heart health by influencing where people live, what type of jobs they get, how much money they make, and what food and lifestyle choices they make, the study authors say.

Having a more active amygdala—the area of the brain triggered during stressful situations—is linked to a higher risk of heart disease and stroke, according to a study published last month in The Lancet. Researchers believe that, when activated, this brain region also triggers inflammation in the arteries.

Experts have long suspected that stress can raise the risk of cardiovascular disease, says Dr. Bauman. “We don’t have a direct link yet, but we do know that chronic stress increases the release of epinephrine, or adrenaline, in your system, and we know that can lead to hypertension,” she says.

In summary, eating well, staying active, not smoking, and watching your weight are still the big factors you should focus on to reduce your heart-disease risk, says Dr. Bauman. “But certainly an overall pattern of moderation—and attention to the mind-body connection, which involves stress-related issues—is, overall, the best way to protect your heart,” she adds.

Jan 09

New Nutrition Goals

Coppell Trainer Tip

The dictionary defines a goal as “the end toward which effort is directed.” If you go through your day with no goal in mind, the day will be aimless. As the great baseball Hall of Famer Yogi Berra once said, “If you don’t know where you are going, you’ll end up someplace else.”

At the beginning of a New Year, most people reflect on goals—whether to assess the success of past goals set or to consider which goals they would like to set for the upcoming New Year.

Goals are often nutritional in nature, especially when health improvement is a focus. Below are some tips from Cooper Clinic Nutrition Services for setting and succeeding nutrition goals.

  1. When setting goals be specific. For example, if you desire to eat out less, specify what this might look like. If you normally eat lunch out all five days a week, specify that your goal is to bring lunch from home three times a week.
  2. Make sure you are also being realistic. For example, if weight loss is a goal, a healthy weekly weight loss is one to two pounds per week. So, if you have specified that you want to lose 20 pounds, be realistic in the time frame you want to lose this weight.
  3. Develop action plans to identify the necessary steps required in obtaining the goal. If your specific goal is to incorporate two fruit servings and three vegetable servings daily, consider these possible action plans to make it happen: I will have fruit on my morning breakfast cereal, and have one piece of fruit as part of an afternoon snack. I will have raw baby carrots and sliced bell peppers as a part of my lunch, and each evening with dinner I will have one cooked vegetable and one salad.
  4. Once you have determined a specific and realistic goal and the action plans necessary to reach the goal, you need to develop a means to measure this goal.  For example, if you have specified that you will begin incorporating fruits and vegetables into your daily meals, you can record your meals in food journal and easily keep track.
  5. Finally, be flexible with your goal. All goals are typically fueled with the best of intentions, but sometimes life can throw in a curve ball. There might be situations where you’ll need to re-evaluate and modify your goal. Do not allow yourself to lose the goal, just allocate some flexibility in your time frame or allow some change in the action plans that will permit progress towards your goal.
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